Introduction to Running
Biomechanics
Getting Started: The Gait Cycle
Our introduction to running biomechanics can begin by looking at what we
call The Gait Cycle. This cycle starts when one foot makes contact with
the ground, and ends when that same foot makes contact with the ground
again.
It can be divided up into two “phases” – the stance phase (during which
the foot is in contact with the ground) and the swing phase (during which
the foot is not in contact with the ground).
The stance phase is traditionally paid more attention in the study of
performance & injury as it is in this phase where the foot and leg bear the
body weight. The swing phase is presented as a passive movement, i.e.
the product of the stance phase and not consciously controlled.
Trying to actively help the leg move through the swing phase is an
example of where runners could potentially be wasting energy, e.g. by
consciously trying to lift the heel higher towards the backside, or trying to
lift the front knee. We’ll look at that in more detail in weeks to come. For
now, let’s look at the components that make up the stance phase.
The Stance Phase
This can be divided into four stages: initial contact, braking (absorption),
midstance, and propulsion.
1. Initial contact
Let’s imagine you are at that moment in your stride when both feet are off
the floor (sometimes referred to as float phase). Your left leg is out in
front of you and about to touch the ground. This moment (whether you
land on heel, midfoot, or forefoot) is called initial contact and marks the
beginning of the stance phase. Your right foot behind you is off the floor
and in swing phase.
2. Braking (absorption)
As soon as your left foot makes contact with the ground in front of you,
your body is in effect performing a controlled landing, managed via
deceleration and braking. Your left knee and ankle flex (the opposite of
straighten) and the left foot rolls in (pronates) to absorb impact forces.
During this process of absorption, the tendons and connective tissue
within the muscles store elastic energy for use later in the propulsion
phase.
3. Midstance
The braking phase above continues until the left leg is directly under the
hips taking maximum load (maximum risk of injury) as the body weight
passes over it. The left ankle and knee are at maximum flexion angle. This
moment is called midstance (you may also hear it referred to as single
support phase).
4. Propulsion
Now that your left leg has made a controlled landing and absorbed as
much energy as it’s going to get, it starts to propel you forwards. This is
achieved by your left ankle, knee and hip all extending (straightening) to
push the body up and forwards, using the elastic energy stored during the
braking phase above. The more elastic energy available at this stage, the
less your body has to use the muscles.
The propulsion phase ends when the toe of your left foot (now behind you)
leaves the ground, commonly referred to as “toe off” (TO). At this point,
both of your feet are off the ground so you are once again in float phase.
Research shows that at least 50% of the elastic energy comes
from the Achilles and tendons in the foot.
The Swing Phase
At the moment of toe off, your left leg has travelled as far back as its
going to and the heel starts to lift towards your backside. The height the
heel reaches and the returning drive of the knee is dependent on the
power of hip extension achieved, and will hence be greater at higher
speeds.
Steve Magness, Head Cross Country Coach at University of Houston,
compares this stretch reflex mechanism to the stretching back of a sling
shot and then letting go. Extension of the hip (as your back leg moves
behind you prior to toe off) is equivalent to pulling back on the sling shot.
Letting go results in the leg firing forwards rapidly, leading with the knee.
Steve argues that any conscious attempt to move the leg through the
swing phase (which he refers to as the “recovery phase”) results in
wasted energy and a less powerful firing of the slingshot.
Once the knee has passed under the hips, the lower leg unfolds in
preparation once again for initial contact, marking the end of the swing
phase.
Upper body and arm mechanics
The interaction between the upper and lower body plays a vital role in
running, the upper body and arm action providing balance and promoting
efficient movement. This balance is achieved by the arms and upper body
effectively working in direct opposition to the legs. Bringing the left arm
forward opposes the forward drive of the right leg, and vice versa.
During the braking (absorption) stage described above (initial contact to
midstance), the arms and upper body produce a propulsive force.
During the propulsion stage (midstance to toe off), the arms and upper
body produce a braking force.
By working as opposites, forward momentum is maintained. The arms and
upper body also counterbalance rotation in the midsection. For example,
as the right knee is fired through in front of the body (right swing phase)
an anticlockwise momentum is created. To counterbalance this, the left
arm and shoulder move forwards to create a clockwise momentum to
reduce rotational forces.
To help the above occur as efficiently as possible, arm swing should be
initiated at and through the shoulders. Driving the elbows down as well as
back can help avoid elevation of the shoulders, which in itself causes
tightness and limits range of motion.
Just as bringing the knee through in swing phase needs to be a passive
movement, so does the forward movement of the arm. Driving your arms
up and forwards wastes energy and reduces the efficiency of the stretch
reflex mechanism in the shoulders. Your hands crossing the midline of the
body is a sign that you may be driving the arms forwards instead of
backwards, or that you have tightness in the chest.
It is worth noting that as the arms counterbalance the legs, if they
are crossing over it may to counterbalance a narrow ‘cross gait’
stride. This is a good example of how important it is to look at the
whole body when addressing running form, not just ‘correct’ bits
in isolation.
Consciously bringing the arms too far back (or forwards) can also lead to
over striding which, as will be discussed in future articles, may cause
excessive braking and lead to injury.
Improving your mechanics
Next week, we will look at how modifications to your running form can
help increase biomechanical efficiency and current thought on how we
can achieve these modifications.
There are many suggested methods out there – isolated exercise,
functional exercise, drills, cues, etc. so we will take time to consider them
in more detail.
I will leave you with this thought though: As is the case for changing any
habit, modifying running form is a gradual process that takes time. The
process can be broken down into the following four-stage process:
1. Unconscious Incompetence
At this beginning stage, you are unaware of any need to improve and so
cover your running distance without suspecting anything needs changing.
2. Conscious Incompetence
Armed with your new knowledge of biomechanics, you are now conscious
of where you could be improving your efficiency. Combining running drills
with suitable conditioning, you begin to make modifications.
3. Conscious Competence
You now run with awareness of what you are doing better. There are times
when you still need to think about your running form so it is not yet
coming completely naturally.
4. Unconscious Competence
Congratulations! You have managed to change your form and do not have
to think about it whilst running.
If you’re interested in learning more about how to improve your own
running form and develop the most efficient stride for YOUR
biomechanics, signup for our 6-week online form course. The online
course will help you run with proper form by teaching you the science of
running biomechanics and provide you with a simple-to-follow,
progressive set of exercises, drills and mental cues to help you make
lasting changes to your form.
Are you a runner who has managed to modify your running form and seen
an improvement in running efficiency? Have you have also seen a
reduction in injury? Or, maybe you tried and ran into new problems!
Whatever your experience, we are as always keen to hear from you.
Happy running!
